– Warmup:
200 rope turns
20 Samson lunge
back twist
iron cross
scorpion
PVC
leg swings
A- WOD: For time, score is total time inc. rest
200 meter run
50 double under (125 single)
rest 1 min
400 meter run
50 double under (125 single)
rest 2 min
800 meter run
50 double under (125 single)
rest 3 min
1600 meter run (1 mile)
50 double under (125 single)
B – Dynamax Core Set